Hannun hannu

Masanin horarwa mai ƙarfi, mai ba da shawara ga mujallar IFORM Julian Felix ya yi alkawarin cewa bayan kwanaki 28 bayan hannayen ku za su kasance masu ƙarfi, bayan makonni 6 hannayenku za su zama masu kyan gani sosai, kuma bayan makonni 9 (ko dan kadan idan kuna da abin lura. subcutaneous fat Layer), za ku yi alfahari da hannunku bisa doka.

NASIHOHIN KAYAN WASA

1) Kwallon kafa

• Ana buƙatar ƙwallon ƙwallon ƙafa mai kyau kuma yana da kyawawa cewa farfajiyar ba ta da kyau sosai.

• Ya kamata ƙwallon ƙwallon ya kasance mai ƙuri'a sosai, amma ba haka ba, kwance akan ta da baya, kuna jujjuya shi.

• Zaɓi girman ƙwallon da ya dace:

Diamita = tsayinka

45 cm = kasa da 155 cm

55 cm = 155-171 cm

65 cm = 171-186 cm

75 cm = 187-198 cm

2) Dumbbells

A farkon horo, nau'i na 2 ko 3 kg dumbbells zai isa gare ku. Lokacin da kuka sami ƙarfi, zaku iya fara motsa jiki tare da dumbbells kilogiram 4. Sayi saiti wanda aka daidaita nauyin dumbbells ta amfani da fayafai masu cirewa.

3) kujera mai baya, bango ko silin taga wanda zaka iya rikewa.

Tsarin horo na makonni 1-3 

NASIHA NA DARIYA

Tafin kisa: ɗaga hannuwanku, a hankali ƙidaya zuwa uku, ragewa - zuwa biyar.

Numfashi yayin aiwatarwa: ɗagawa / matsar da hannunka, ko da yaushe fitar da numfashi, ragewa / shakatawa hannunka - shaka.

KUJERAR BUGA

Kuna buƙatar tsayayyiyar kujera don wannan darasi. Ɗauki gefuna na wurin zama tare da madaidaiciyar hannaye, tafukan suna fuskantar gaba. Ƙafafun su kasance kaɗan kaɗan, gwiwoyi sun durƙusa a digiri 90. Sanya nauyin ku akan hannayenku don kada gindinku ya taɓa wurin zama. Rage kanku ƙasa, lanƙwasa gwiwar gwiwar ku a kusurwar kusan digiri 90. Tsaya baya da kai tsaye yayin da kake motsawa ƙasa. Sauka kuma sama, lanƙwasa da daidaita hannuwanku.

Abin da ba za a yi ba: sanya kafadu a gaba, shakata gwiwar gwiwar ku yayin ɗagawa, lanƙwasa gaba yayin raguwa, karkatar da kan ku gaba.

Wadanne tsoka ne wannan motsa jiki ke ƙarfafawa?: triceps.

TSADA HANNU DA JUMMA'A A WAJEN KAI (GINUWA ANA KWANA A LAILAI)

Zauna akan ƙwallon motsa jiki. Ɗauki dumbbell da hannaye biyu. Ya kamata bayan kai ya kasance daidai da kashin baya. Ɗaga dumbbell sama a kan ku, ƙoƙarin kiyaye gwiwar gwiwar ku daidai da juna. Sa'an nan kuma rage dumbbell a bayan kai don haka gwiwar gwiwar ku sun lanƙwasa a kusurwa 90-digiri.

Abin da ba za a yi ba: runtse dumbbell yayi ƙasa da ƙasa, yin motsi, ta amfani da duk tsokoki na hannuwa. Triceps naku kawai yakamata suyi aiki.

Wadanne tsoka ne wannan motsa jiki ke ƙarfafawa?: triceps.

DAN KWALLON FARANSA

Kwanta a kan ƙwallon motsa jiki don kafaɗunku, wuyanku, da nape su kasance a kan ƙwallon. Sanya ƙafafunku a ƙasa tare da durƙusa gwiwoyi. Tsaya bayanka a kwance zuwa kasa. Ya kamata tsokoki na ciki su kasance masu tsauri. Ɗauki dumbbells a kowane hannu kuma ɗaga su sama. Rage hannuwanku tare da dumbbells zuwa ga kafadu (hannunku ya kamata ya ragu a hankali, kada ku fadi!) Kuma ku ɗaga su zuwa wurin farawa. Ya kamata ku ji motsin tsoka a bayan kafadar ku.

Abin da ba za a yi ba: ɗaga hannuwanku tare da dumbbells sama, cika gwiwar gwiwar ku.

Wadanne tsoka ne wannan motsa jiki ke ƙarfafawa?: gefen ciki na triceps.

Dumbbell Extension

Sanya hannu ɗaya akan kujera ko ƙwallon motsa jiki. Kunna gaba tare da bayanku madaidaiciya, gwiwoyi sun ɗan lanƙwasa. Ɗauki dumbbell a ɗayan hannun ku. Bayan kafada ya kamata ya kasance a layi tare da baya, an matse gwiwar hannu sosai zuwa jiki. Daga wannan wurin farawa, zame hannun hannun ku ƙasa da baya.

Abin da ba za a yi ba: Matsa ƙasa da baya da duka hannu kuma juya hannun.

Wadanne tsoka ne wannan motsa jiki ke ƙarfafawa?: duk triceps.

Tabbatar cewa dumbbell baya karkatar da hannunka; Ajiye shi a matsayin diagonal iri ɗaya koyaushe, in ba haka ba kuna haɗarin cutar da hannun ku.